Anti-Inflammatory Diet for Rheumatoid Arthritis

Rheumatoid Arthritis

Rheumatoid Arthritis

If you have rheumatoid arthritis (RA), you know how painful it can be.
The condition is characterized by swollen and painful joints, and it can strike
anyone at any age.

RA is different from osteoarthritis, which is the natural wearing down
of joints with age. RA occurs when your own immune system attacks your joints.
The underlying cause of the attack is unknown, but the result is painful
swelling, stiffness, and inflammation in your joints.

RA and Your Diet

RA and Your Diet

RA cannot be cured because no one knows the
cause of the disease. Traditional treatment for the disease involves using
painkillers, anti-inflammatory medications as well as medications that suppress
the immune system. However, these treatments can have negative side effects.

More people with RA are beginning to turn to
alternative treatments, including changes in diet. Foods that reduce
inflammation throughout your body could reduce the pain and swelling in your
joints.

Load Up on Omega-3 Fatty Acids

Load Up on Omega-3 Fatty Acids

Some of the anti-inflammatory foods are high
in omega-3 fatty acids. Add fatty fish like mackerel, herring, salmon, and tuna
to your diet, or take a fish oil supplement.

If fish is not your favorite food, try eating
more nuts like walnuts and almonds. You can also grind up flax seeds to add to
your cereal, yogurt, or baked goods. Chia seeds are also high in omega-3s.

Add Antioxidants

Add Antioxidants

Antioxidants, compounds that can destroy
damaging free radicals, may also reduce inflammation. Studies have shown that a diet rich in
antioxidants may reduce the pain and inflammation in joints affected by RA.

Some important dietary antioxidants are
vitamins A, C, and E, as well as the mineral selenium. Include more of these in
your daily diet by eating fresh vegetables and fruits, nuts, and by drinking
green tea.

Fill Up on Fiber

Fill Up on Fiber

Research has shown that foods high in
fiber may reduce the amount of C-reactive protein (CRP) in your blood. CRP is a
marker that indicates the level of inflammation in your body.

Get more fiber in your diet with foods like
fresh fruits and vegetables, whole grains, beans, and nuts. Strawberries, in
particular, seem to reduce CRP while adding fiber to your diet. You can eat
them fresh or frozen.

Don’t Forget Your Flavonoids

Don’t Forget Your Flavonoids

Flavonoids are compounds that are only made
by plants. They make their way into our diets when we eat fruits and
vegetables. Flavonoids may reduce inflammation in your body and could help
reduce your RA pain and swelling.

Foods that are particularly high in
flavonoids include berries, green tea, grapes, broccoli, and soy. Chocolate is
also high in flavonoids, but stick with dark chocolate that has a high
percentage of cacao and is low in sugar.

Spice up Meals

Spice up Meals

Certain spices, although they might feel
inflammatory, actually reduce inflammation in the body. Turmeric, common in
Indian food, contains a compound called curcumin that has anti-inflammatory
properties. It is related to ginger, which may have a similar effect.

Capsaicin, the compound found in chili
peppers, also helps to reduce inflammation in the body. According to National Institutes of Health, capsaicin is
also known to be an effective pain reliever.

The Mediterranean Diet

The Mediterranean Diet

Certain diets are naturally high in
anti-inflammatory foods, such as the Mediterranean diet. Native people from the
Mediterranean region have long eaten a diet based on plenty of fresh fruits and
vegetables, whole grains, and olive oil. They eat little red meat and instead
get more protein from fish. They also drink red wine regularly.

The Paleo Diet

The Paleo Diet

Trendy among dieters today is the paleo diet,
which advocates eating the same foods our cavemen ancestors did. This means
eating plenty of meat, vegetables, and fruits, while avoiding cultivated
grains, sugars, dairy, and processed foods. Like other trendy diets, this one
is high in protein and low in carbohydrates.

The diet does promote the consumption of
certain foods that reduce inflammation, like fruits and vegetables, but it also
includes more red meat, which may have the opposite effect. Consult with your
doctor before trying this diet.

Avoid Trigger Foods

Avoid Trigger Foods

While including foods that reduce
inflammation, you should also try to avoid foods that cause inflammation to
increase. Foods that may trigger inflammation include processed carbohydrates
like white flour and white sugar, as well as saturated and trans fats, such as
those found in fried foods, red meat, and dairy.

Drink More Alcohol?

Drink More Alcohol?

Perhaps a controversial suggestion, drinking
alcohol in moderation may actually reduce your inflammation. Alcohol has been
shown to drop CRP levels, but if you drink too much, it can have the opposite
effect. Discuss it with your doctor before you increase your alcohol
consumption.

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